A+ R A-

W.O.D.

One of our CFMG Alumni, Cameron, Taking on WOD #2 at the 2012 LCI


Mobility: Accumulate 3 minutes in the paleo chair position

SWOD: Back Squat 4/4/3/3/3

WOD:

“Death by Pull-ups & Air squats”

1 pull-up/1 air squat the first minute

2 pull-ups/2 air squats the second minute

3 pull-ups/3 air squats the third minute.........

Continue this pattern until you fail to complete a round. Record your last successful round.

Free Beginner class at 10am

AMRAP in 12 min

5 Buprees

10 Jump rope skips (20 Double unders)

16 Static Lunges

200m run

The Olympic weightlifting club meets today 1pm-3pm


Keep Calm and Whole30 on

Make the Healthiest Choices Across the Spectrum

“Diane”

21/15/9

Deadlift (225#/135#)

HSPU (*sub = hand release push-ups 30/20/10)

-For time-

(10 min cap)

Rest 3 min

800m run

-For time-


*If you are unable to complete HSPU please do the hand release push-ups.


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5 Mistakes that Killed My Progress

CrossFit Kids vs "Diane"

The CFMG Olympic Weightlifting Club meets this Saturday, 1pm-3pm

Don't forget about our 3 Year Anniversary Party!


Kristen Going HAM at the 2012 LCI


SWOD: Split Jerks 3/3/2/2/2

WOD:

1 min KB Swings (70#/53#)

1 min Box jumps (24”/20”)

1 min Bupees

1 min Rest

-4 rounds for total reps-


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Interested in competing? This might be good for first timers.

Coach Ian during the 2012 Southwest Regional WOD #2


WOD:

2010 Southwest Regional WOD #2

5 Muscle-ups (males)/2 Muscle-ups (females) (sub = 10 kipping pull-ups)

10 Power cleans (135/85)

200m run

-5 rounds for time-


Runners Shoulders

The Muscle Up with Jason Khalipa


 

 

Mobility:

A1) Shoulder distraction drill, 1 min each arm x 2 sets

A2) Foam roll/mobilize t-spine, 2 min x 2 sets


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SWOD: Bench press, take 20 min to build up to a 1 RM. Here’s a possible rep scheme 3/2/2/1/1.....

Finisher”

A1) Weighted sit-ups 20/20/20/20

A2) Push-ups 25/25/25/25

If classes run long you may end up completing the “finisher” on your own.


History of the Bench Press

The Legume Manifesto

Program Design: Feelings vs Planning

 

 



Partner WOD:

5 Push presses (135#/95#)

5 Back squats (135#/95#)

5 Burpees

200m run (together)

-6 rounds per partner for time-

Partner #1 will do 1 round while partner #2 is in the plank position. Partners will then switch: partner #2 will do 1 round while partner #2 is in the plank position. If the “planker” is not in the plank position the partner working on the round must stop until the “planker” assumes the plank position again. Once both partners have completed a round they will take off for the 200m run together. The WOD is over once both partners have crossed the finish line. Both partners will end up doing six rounds each. If there is a team of three keep the reps the same but two people may work at a time while one person is planking, then you'll switch.


We are 1 week into the Whole 30 Challenge! Keep up the great work!


Open Gym 9am-Noon

Dave going HAM at the 2012 LCI!


WOD:

“Karen”

150 Wall ball shots (20#/14)

-For time-

(15 min) cap

Top 8 Males and Females who RX will have their score posted to the leader board. You should not squat down to a med ball. Remember, not squatting below parallel builds your ego not your legs. Sealed

Rest 2 min

25 Pull-ups

600m run

25 Pull-ups

-For time-


No Olympic Weightlifting Club tomorrow. Starting next week the Oly Club will meet on Saturdays 1pm-3pm


Free Beginner WOD at 10am

AMRAP in 15 min

10 KB Swings

10 Sit-ups

10 Push-ups

10 Air Squats

200m run


New to CrossFit Mission Gorge? Be sure to visit our Getting Started page

CFMG's 3 Year Anniversary Party!!!


Page 116 of 181

Latest W.O.D.

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04/02/2015

04/02/2015

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03/31/2015

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SWOD: Hatch Squat Program (Click on the link to plug in your percentages) Back Squat: 10 Reps @ 60% of your 1RM 8 Reps @ 70% of your 1RM 6 Reps @ 75% of your 1RM 4 Reps @ 80% of your 1RM Front Squat: 5 Reps @ 60% of your 1RM 5 Reps @ 70% of your 1RM 5 Reps...

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3/30/2015

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WOD: -2 rounds, rest 2 minutes between rounds- AMRAP in 5 min 3 Bar Muscle-ups -or- 6 Pull-ups 6 Toe-to-bar 9 Push-ups Finisher: A1) Bent over reverse flys 12/12/12/12 A2) Barbell bicep curls 8/8/8/8 The Cult of CrossFit: How the workout can bring out the best (and worst) of faith 4 Lessons CrossFitters Can Learn From Bodybuilders 42 tips &...

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03/28/2015

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Modified Hours: There will be no 11 AM class or Foundations this Saturday (3/28) Our next Foundations Class will be on Monday, Tuesday, and Wednesday (April 27-29th) from 6-7pm OR Saturday, May 2nd from 11-1pm. WOD: With a running clock, every minute perform 1 lift and add 10#. Start with an empty barbell...

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03/27/2015

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Modified Hours: There will be no 11 AM class or Foundations this Saturday (3/28) Our next Foundations Class will be on Monday, Tuesday, and Wednesday (April 27-29th) from 6-7pm OR Saturday, May 2nd from 11-1pm. Skill: Correct Drive and Catch Technique WOD: 1 Min Row for Calories 1 Min Push-Press (75#/45#) 1 Min Alternating...

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03/26/2015

03/26/2015

Skill: Muscle-Ups and Pull-Ups WOD: 5 Strict Muscle-Ups -or- 10 Pull-Ups 10 Box Jumps (30”/24”) 10 Squat Cleans (135#/95#) 400m Run -3 Rounds for Time-   Week #5 of the 2015 CrossFit Open Our Friday Night Lights Series comes to a close this week with workout 15.5. We have been blown away by how well everyone has performed...

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03/25/2015

03/25/2015

Mobility: A1) Bottom Up Hip Mobility, 1 Min Each Leg x 2 sets A2) Foam Roll/La Crosse Ball Posterior Chain for 2 Min x 2 Sets {youtube}EvkKkCYzm2A{/youtube} WOD: 1 Deadlift (315#/205#) 10 Double Unders (Sub=x 2) 2 Deadlifts 20 Double Unders 3 Deadlifts 30 Double Unders 4 Deadlifts 40 Double Unders 5 Deadlifts 50 Double Unders 800m Run 5 Deadlifts 50 Double Unders 4 Deadlifts 40 Double...

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03/24/2015

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3/22/2015

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  SWOD: 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Snatch Deadlift x 5 sets WOD: -4 sets, rest 1 min between sets- AMRAP in 3 min 4 KB Sumo Deadlift High Pulls (70#/53#) 12 Burpees   Have you registered for the Rumble in Paradise yet? We encourage all of our members to either...

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03/22/2015

Open Gym 9AM-Noon Competitor Training 9:30AM-11:00AM

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